Specific Warm-up:

3 Rounds

10 Single DB Push-up to Row (5 each arm)

10 Single KB Upright Rows

Auxiliary Strength

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

12 Single Arm DB Bench Press (6 each arm)

8 Barbell Upright Rows

MetCon:

3 Rounds For Time:

20 Toes to Bar

10 Deadlift

400m Run

*Pace: Aggressive: 11:00, Solid: 13:30, Limit: 15:00

*T2B: good rhythm, strong pull down with straight arms, no more than 3-4 sets each round to complete them

*Deadlift: core braced, drop your hips with chest up as you connect reps, squeeze your butt at the top of each rep

*Run: should take no longer than 2:30, adjust distance accordingly

Beginner: 185/125, Lying Straight Leg Raises, 200-300m

Intermediate: 225/155, Hanging Straight Leg Raises

Advanced: 275/185

Sport: No more than 2 sets on T2B, 275/185 must be unbroken on deadlift